I find a huge variation in daily recommended protein intake when I search online and it is quite frustrating. I am going to the gym regularly and trying to build muscle so this has recently become important to me as I don’t want to accidentally have a protein deficiency. Currently I use a protein powder and eat a lot of beans and lentils. I usually get 60g at least and I get the full spectrum of amino acids from other parts of my diet. I just do not believe I need double this as is currently recommended by the US government.
Anyone have studies on this? Recommendations for bodybuilding while vegan?
if you just eat enough it’ll be pretty hard not to get enough protein tbqh.
speaking as someone who gets paid to lift for 25 hours a week, i just eat when hungry (a lot). My body generally craves proteiny food at most meals, but not all. I WILL suffer if i don’t eat well at my job, so i am forced to eat well enough to make my job easy for me.
so truly, you’ll know if you need more food or protein in general because you’ll feel it as soon as you work out, or even before. sometimes i see people in fitness basically give themselves an eating disorder trying to keep track of this shit and it’s like, unless you’re a competitive athlete, just listen to your body, only you hold the answer to what you need.
Mentioned in another comment but either my body has trouble speaking to me or I have trouble listening to it. Probably ADHD related. Also have a habit of not eating enough due to medication unless I keep track of what I am eating. Unfortunately food is something I have to moniter and I mostly just wanted to make sure I was understanding it correctly now that my life style has changed.
Gotcha! I get that for sure LOL :)
In that case, here’s some practical advice on foods i’ve eaten recently in a non workout day: I cook all this shit homemade cuz i’m poor These are kinda low calorie for me, it was my mom’s bday and i’ve been on vacation
2 days ago
yesterday pancakes with peanut butter and fruit coffee with soymilk air fried tofu & rice - usually i eat half a block of tofu + 1 cup cooked rice x3 quesodillas - canned beans, then we make cheeze with sunflower seeds. random breakfast bar from the food bank
every now and then i check my diet in a cronometer to make sure i’m not horribly under eating - which is a common problem when starting as vegan till you discover all the junk food! But anyway, when i check i usually get around 60-110g of protein on days where i’m not like “ughhh i ate like shit”, which is pretty close to .7g-1/lb to me. It seems to be pretty sustainable. sometimes i eat more protein, sometimes less. sometimes i don’t eat enough, sometimes i eat too much, it evens out.